Earning the Mr. Olympia title is reserved for the elite, demanding immense dedication, hard work, and discipline to reach this zenith of achievement. Derek Lunsford, the current Mr. Olympia, embodies these qualities, demonstrating unwavering commitment to his craft.
Derek Lunsford’s journey to the apex of bodybuilding is both remarkable and inspiring.
He first captured the Olympia 212 title, then transitioned to the Men’s Open category, clinching the title on his second attempt.
Significantly, he became the first athlete to secure titles in two different divisions, marking a historic moment in the competition’s legacy.
Yet, reaching the summit has only fueled Lunsford’s ambition further.
In preparation for the 2024 Mr. Olympia competition this October, the champion recently shared a glimpse into his rigorous chest and arm workout, showcasing the intensity and dedication that continue to drive his success.
Discover the details of his training below.
Derek Lunsford’s Chest and Arms Workout In Preparation for Olympia
With just 13 weeks to his major competition, Derek Lunsford is focused and ready to crush his upper body workout just in time for the 2024 Olympia. Here is a list of his exercises:
Incline Dumbbell Press
Derek Lunsford starts his routine by grabbing a pair of dumbbells and lying on an incline bench to perform a dumbbell press.
He begins with a couple of reps on his first set, applying slow concentric movements.
After a break for his intra-workout drink, he goes for his second set, progressively adding weights.
Performing the incline dumbbell press targets your pecs, anterior deltoids, and triceps muscles.
It’s an effective exercise for building and strengthening your upper body muscles and requires a lot of stability to execute. Derek Lunsford completes five sets of this exercise, hitting about 10 to 12 reps each time.
Incline Machine Chest Fly
Next on his list, Derek Lunsford loads the fly machine and prepares for the incline machine chest fly.
He completes a couple of reps, ensuring a good chest squeeze and full stretch.
On his final set, he has a spotter to help him power through the remaining reps as he approaches failure.
Studies show that performing reps to failure can increase muscle strength and growth.
The incline machine chest fly primarily works on the pectoral muscles but also engages secondary muscles like the delts.
Derek Lunsford performs three sets of about 10 to 12 reps for this exercise.
Machine Vertical Chest Press
Taking a moment to catch his breath, Lunsford then focuses on the vertical chest press machine.
Using a neutral grip, he completes a series of reps utilizing a full range of motion, allowing his chest muscles to fully extend and flex, promoting muscle hypertrophy.
After a break for his intra-work drink, he finishes his remaining sets with a spotter to assist when nearing failure.
Research shows that taking pre-workouts can improve exercise performance. Vertical chest presses target the upper pecs and recruit other muscles, like the triceps and shoulders.
Derek Lunsford performs three sets of this exercise, with a rep range of 9 to 14.
Incline Bench Dumbbell Fly
For the next exercise, Derek Lunsford grabs dumbbells for an incline bench dumbbell fly.
He ensures a good stretch and performs slow eccentric movements, effectively targeting the upper pecs.
During a break, Lunsford shares his mindset, emphasizing the importance of setting high standards and expectations for himself as he prepares for the upcoming competition.
“PUTTING IN THE WORK. STAYING DISCIPLINED, STAYING COMMITTED, PERSEVERING, SACRIFICING, AND THE BEST WAY TO DO THAT IS JUST TO STAY FOCUSED. ELIMINATE ALL THE DISTRACTIONS AND THAT’S THE WAY TO STAY THE MOST CONSISTENT.”
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Performing the fly on an incline, Lunsford causes a deep stretch of the upper pecs, promoting muscle growth. He completes two sets of multiple reps using a neutral grip.
Smith Machine Bench Press
Moving on to the Smith Machine bench press, Lunsford loads up the weights and uses a shoulder-width grip.
He performs about 5 to 11 reps per set, completing four sets in total. The Smith Machine bench press works the pecs, anterior delts, and triceps.
Using the Smith Machine provides stability, allowing for a better focus on building the target muscle with a strong mind-muscle connection.
Cable Chest Fly
Lunsford then moves to the cable fly machine to perform cable chest flies.
He powers through this exercise, completing two sets of about 19 to 21 reps. Cable chest flyes are an excellent isolation exercise for adding volume to the pecs, enhancing the overall chest workout.
EZ Bar Curl
Shifting the focus to the biceps, Lunsford reaches for an EZ bar to perform standing curls. Using proper form, standing straight with his knees slightly bent, he completes a couple of reps, energizing himself with motivational words.
“It’s a fight to be the best. Let’s go c’mon focus!”
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The EZ bar curls provide a good pump to the biceps and also work and strengthen the elbow flexors, forearms, and wrist joints. Lunsford performs two sets of this exercise with 11 to 14 reps each.
Alternating Dumbbell Curl
Continuing with the arm workout, Lunsford grabs a pair of dumbbells for alternating dumbbell curls.
Energized and focused, he completes one set of 22 intense reps while looking in the mirror.
Alternating dumbbell curls effectively target the biceps, allowing for a stronger focus on the target muscles and enhancing the mind-muscle connection, which aids in muscle growth.
Machine Preacher Curl
To conclude his chest and arms workout, Lunsford utilizes the preacher curl machine, starting with single-arm preacher curls. He unilaterally works both arms, completing three sets of about 11 to 15 reps per arm.
After a break, he switches to bilateral training, performing about 16 reps to finish his intense arm and chest exercise for the day.
Related: Derek Lunsford Dominates FST-7 Workout with Coach Hany Rambod
The Mindset of a Champion
Derek Lunsford’s training routine is not just about physical exercises; it’s also about maintaining a strong and focused mindset. His dedication to discipline, perseverance, and consistency is evident in his approach to training.
Lunsford emphasizes the importance of eliminating distractions and staying committed to the goal, a mindset that has undoubtedly contributed to his success as Mr. Olympia. “
PUTTING IN THE WORK. STAYING DISCIPLINED, STAYING COMMITTED, PERSEVERING, SACRIFICING, AND THE BEST WAY TO DO THAT IS JUST TO STAY FOCUSED. ELIMINATE ALL THE DISTRACTIONS AND THAT’S THE WAY TO STAY THE MOST CONSISTENT,”
He states, highlighting the mental fortitude required to reach the top.
Conclusion
Derek Lunsford’s intensive chest and arms routine offers a glimpse into the rigorous training and unwavering dedication that define his journey as Mr. Olympia.
His meticulous approach to each exercise, combined with his powerful mindset, sets a high standard for aspiring bodybuilders.
As Lunsford continues to prepare for the 2024 Mr. Olympia competition, his commitment to excellence and relentless pursuit of improvement serve as an inspiration to all.
The champion’s routine underscores the importance of consistency, discipline, and mental focus in achieving greatness in the world of bodybuilding.